Comment

10.16 - 10.22

PRs! PRs! PRs! Wow! It was AWESOME to see how many athletes PRd their deadlift after the latest strength cycle.  It goes to show how commitment, consistency, and hard work pays. During those 14 weeks we prepped to improve on single lift, but consider how much strength and confidence you gained along the way. Pretty cool stuff.

***
Quote of the Week:  “"Success usually comes to those who are too busy to be looking for it."

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 3rd Post-Open Strength Cycle

Where you are right now: Functional strength cycle; early stages of open prep  

Where you are going: pre-open strength cycle (Nov / Dec/ Jan) / gymnastics work / 2018 CrossFit Open Prep / Oly EMOTM cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 3 @ 5-10 pounds heavier than last week

Conditioning

12 min AMRAP

5 C2B Pullups
10 Box Jump Overs
15 HSPUs

Tuesday

RP Nutrition Template = Light

Conditioning

Partner Up (Split work as desired)

100 Calorie Row
100 Double Unders
100 Abmat Situps
100 HRPU
100 Abmat Situps
100 Double Unders
100 Calorie Row

Wednesday

RP Nutrition Template = Light

Strength

Back Squat

Build up to a 20-rep set. Do not complete more than a single set at 20 reps.

Conditioning

21-15-9

Burpees
Strict Pullups
SDHP (75/55)

Thursday

RP Nutrition Template = Light

Strength, Part 1

Every :90 seconds for 6 rounds

1 Power Snatch + 2 OHS + 3 Hang Squat Snatch

Strength, Part 2

Every :90 seconds for 6 rounds

1 Power Clean + 2 Front Squats + 3 Hang Squat Cleans

Gymnastics Conditioning

100 strict ring dips for time – 10 minute cap

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

20 mins on the clock counting down

400m run
10 Clean & Jerks (135/95)
400m run
8 Clean & Jerks (135/95)
400m run
6 Clean & Jerks (135/95)
400m run
4 Clean & Jerks (135/95)
400m run
2 Clean & Jerks (135/95)
400m run
Max reps of clean and jerks in time remaining (increase weight by 20 pounds every 6 reps for males, 10 pounds every 6 reps for females)

Sunday

RP Nutrition Template = Light

CrossFit Open Workout 11.5

5 Power cleans (145 / 100)
10 Toes to bar
15 Wall balls (20/14)

Comment

Comment

10.9 - 10.15

Are you rested up from the deload? Get ready for our 1RM DL test on Wednesday – closing out our 14-week strength cycle. Are you ready for some PRs!

***
Quote of the Week:  “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: Peak week of the strength cycle  

Where you are going: 4th strength cycle of the season / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 5

Conditioning

15 min AMRAP

12 Dumbbell or KB Step-Back Lunges
9 Dumbbell or KB Clean and Jerks
6 Strict C2B Pullups

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

60 Calorie Row or 35 Calorie Assault Bike
100 Double-Unders
800 Meter Sandbag Run
100 Double-Unders
60 Calorie Row or 35 Calorie Assault Bike

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

Test your 1-rep max

Conditioning

“Diane”

21-15-9

Deadlift (225/155)
HSPU

*For Time*

10 minute cap – scale the weight to complete the workout in under the time cap. Spend your mental energy focusing on setting a PR in the DL today versus a PR in “Diane.”

Thursday

RP Nutrition Template = Light

Strength, Part 1

Every :90 minutes for 6 rounds

From the rack

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Strength, Part 2

Every 2 minutes for 6 rounds

3 Squat Clean Thrusters

Gymnastics Conditioning

100 strict pullups for time – 10 minute cap

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

100 KB Swings (53/35)
80 Box Jump Overs (24/20)
60 Burpees
40 T2B (95/65)
20 Squat Clean Thrusters (95/65)
10 Ring Muscle Ups

 

Sunday

RP Nutrition Template = Light

CrossFit Open Workout 12.2

In 10 minutes, complete:

75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Comment

Comment

10.2 - 10.8

Nice work, athletes! We battled some challenging workouts last week!
This week, we deload moderately from our strength work in preparation for next week, where we will be closing our 4-month deadlift cycle with 1 rep max test! Get ready!
***
Quote of the Week: “Before anything else, preparation is the key to success.”

A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday
RP Nutrition Template = Light
Strength
Strict Press
5 x 3 @ 50% of 1RM

Conditioning
Every 3 minutes for 4 rounds
15/12 Calorie Row
12 Barbell-Facing Burpees
Max Push Presses in Time Remaining (115/75)
*No rest between rounds. Score is total number of push presses

Tuesday
RP Nutrition Template = Light
Conditioning
For Time
800 Meter Run
then

5 Rounds
12 Chest to Bar Pull-Ups
9 Squat Snatches (75/55)
6 Strict Handstand Pushups
then
800 Meter Run

Wednesday
RP Nutrition Template = Light
Conditioning
3 Rounds for Time
500 Meter Row
12 Deadlifts (225/155)
15 Box Jumps (30/24)

Thursday
RP Nutrition Template = Light
Strength, Part 1
Every 2 minutes for 6 rounds
From the rack
2 Pause Split Jerks + 1 Split Jerk
*Pause in the bottom of the dip and in the initial catch

Strength, Part 2
Every 2 minutes for 6 rounds
1 Power Snatch + 1 OHS + 1 Squat Snatch

Gymnastics Conditioning
Accumulate 2:00 in an L sit hold. Each time you break, perform 10 abmat situps

Friday
Open Gym or Rest Day

Saturday
RP Nutrition Template = Light
Conditioning

Partner Up
30 min AMRAP
100 Double Unders
80 Calorie Row
60 Empty Bar Thrusters
40 T2B
20 Burpee Box Jump Overs (30/24)
10 Bar Muscle Ups

Sunday
RP Nutrition Template = Light
CrossFit Open Workout 15.3
14 min AMRAP
7 ring muscle-ups
50 Wall Balls
100 double-unders

Comment

Comment

9.25 - 10.1

Nothing gets us more excited than seeing 100 percent effort, when our athletes leave it all out on the floor during workouts. We saw a lot of that this week. Keep it up!

Congrats to everyone who took on the Tunnel to Towers run this weekend, and a belated congratulations to everyone with competed at (and podiumed at!) Flex on the Beach! We have an awesome community of athletes.  

As the summer heat continues, let’s make sure to stay hydrated and make sure we are recovering well between workouts.

This week, we continue working toward our peak week for strength and push forward with our challenging conditioning series. Be sure to get in some good recovery work following our workouts. Recovery is critical to our long-term success

***
Quote of the Week:  “The mind is everything. What you think you become.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday

RP Nutrition Template = Light

Strength

Strict Press

5 x 5

Conditioning

8 minute AMRAP

10 Toes to Bar
30 Double-Unders

Rest 4:00

8 minute AMRAP

Wallballs (20/14)*

*For every break on the wallballs, complete 15 abmat sit-ups.

Tuesday

RP Nutrition Template = Light

Conditioning

In a 4 minute window

3 Rounds

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row

Rest 4:00

In a 4 minute window

2 Rounds

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/75)
Time remaining, Max Calorie Row

Rest 4:00

In a 4 minute window

1 Round

12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row

*Score is total calories rowed

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

3 x 1 x 95%

Conditioning

21 Barbell-Facing Burpees
21 Power Cleans (135/95)
21 Barbell-Facing Burpees

Thursday

RP Nutrition Template = Light

Strength, Part 1

Every 2 minutes for 6 rounds

1 Strict Press + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Strength, Part 2

Every 2 minutes for 6 rounds

3 Clean Grip Deadlifts + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk

Gymnastics Conditioning

15 Strict Pullups
Rest 1 min
12 Strict Pullups
Rest :45
9 Strict Pullups
Rest :30
6 Strict Pullups
Rest :15
3 Strict Pullups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

800 meter run together
100 OHS (45/35)
800 meter run together
100 Thrusters (45/35)
800m run together
100 Front Squats (45/35)

*30 minute cap*

Sunday

RP Nutrition Template = Light

 

CrossFit Open Workout 11.1

10 min AMRAP

30 Double-unders
15 Power snatches (75/55)

Comment

Comment

9.18 - 9.24

Nice job getting through another week of training, team! We are now one week closer to finishing our 4-month deadlift cycle. We are excited to see some big numbers go up in just a few short weeks from now!
This week, we continue working toward our peak week for strength and push forward with our
challenging conditioning series. Be sure to get in some good recovery work following our workouts.  Recovery is critical to our long-term success
***
Quote of the Week: “If not now, when?”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle

Where you are going: Continue 4-month Deadlift Cycle / gymnastics strength training / 2018 CrossFit Open Prep / Barbell cycling work

Monday
RP Nutrition Template = Light
Strength
Bench Press
Superset
Bent over barbell row
5 x 8-12 of each movement (10 seconds rest between movements. 2-3 minutes rest between sets)
Conditioning
10-9- 8-7- 6-5- 4-3- 2-1
Wall Balls
Box Jumps
T2B

Tuesday
RP Nutrition Template = Light
Conditioning

Partner Up
10 Rounds for Time
200m run
10 Pullups
10 Pushups
10 GHD Situps / VUps / Tuck Crunches
4 Bear Complexes (115/75)
Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Behind the Neck Jerk
Run together. Split other work as needed.

Wednesday
RP Nutrition Template = Light
Strength
Deadlift
3x3@ 90% of 1RM
Conditioning
10 minute AMRAP
10 Calorie Row
10 Burpee Box Jump Overs
10 Thrusters (95/65)

Thursday
RP Nutrition Template = Light
Strength, Part 1
Every 2 minutes for 6 rounds
3 Strict Press + 2 Push Press + 1 Push Jerk
Strength, Part 2
Every 2 minutes for 6 rounds
3 Snatch Grip Deadlifts + 2 Hang Power Snatch + 1 Hang Squat Snatch + 1 OHS
Gymnastics Conditioning

15 Strict Bar or Ring Dips
Rest 1 min
12 Strict Bar or Ring Dips
Rest :45
9 Strict Bar or Ring Dips
Rest :30
6 Strict Bar or Ring Dips
Rest :15
3 Strict Bar or Ring Dips

Friday
Open Gym or Rest Day

Saturday
RP Nutrition Template = Light
Conditioning
“Sexy 60”
Teams of 3
600m run
60 KB Swings
60 Wall Balls
60 Pullups / Ring Rows
60 Box Jump Overs
60 Double Unders or Single Unders (each)
60 Jumping Air Squats
60 Pushups
60 Calorie Row
60 Plate to Overhead (35/25)
60 Burpees
600m run
Run Together. Split other work as needed.

Sunday
RP Nutrition Template = Light
CrossFit Open Workout 16.4 / 17.4
13 min AMRAP
55 Deadlifts (select a weight you can do 15-20 unbroken reps when fresh)
55 Wall balls (20/14)55 Calorie row
55 HSPUs

Comment

Comment

9.11 - 9.17

This week, we’d like to take the opportunity to thank everyone in the Unbeaten and BRCF families who
dedicate their lives to keeping our communities safe. We honor your commitment and thank you for
your selfless pledge to make all of our lives better. We also remember everyone who made the ultimate
sacrifice 16 years ago.
***
Quote of the Week: “You will never do anything in this world without courage.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training

Monday
RP Nutrition Template = Light
Conditioning
"Capt. Timothy Stackpole"
*For Time*
5 Rounds
9 Clean and Jerks (115/75)
11 C2B Pullups
Then
Run 2001 meters
103 KB Swings (53/35)

Tuesday
RP Nutrition Template = Light
Strength
Close Grip Bench Press
5x5 with :90 rest between sets
Conditioning

9 Minute AMRAP
9 T2B
9 Burpees
9 T2B
9 Box Jumps (24/20)

Wednesday
RP Nutrition Template = Light
Strength
Deadlift
3x5 @ 85%
Conditioning
5 Minute AMRAP
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5 Minutes
5 Minute AMRAP
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Thursday
RP Nutrition Template = Light
Strength, Part 1
Push Press from Rack
5 x 3 @ 70% of estimated 1RM

Strength, Part 2
EMOTM for 8 mins
2 Hang Power Cleans + 1 Hang Squat Clean + 1 Front Squat + 1 Split Jerk
Gymnastics Conditioning
15 Strict HSPUs
Rest 1 min
12 Strict HSPUs
Rest :45
9 Strict HSPUs
Rest :30
6 Strict HSPUs
Rest :15
3 Strict HSPUs

Friday
Open Gym or Rest Day

Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
600m run
100 pullups
600m run
100 pushups
600m run
100 situps
600m run
100 air squats
Run together. Split work as needed.

Sunday
RP Nutrition Template = Light
CrossFit Open Workout 17.5
10 Rounds for Time

9 thrusters (95/65)
35 double-unders

Comment

Comment

9.4 - 9.10

Congratulations on another awesome week of training. Thank you to everyone who participated in, and contributed to, our “Helen for Houston” event. To date, we’ve raised more than $1,000! The power of community in action!
This week, we take a brief deload from our deadlift cycle and are only a few weeks away from going fora 1RM personal best!
***
Quote of the Week: “We cannot seek achievement for ourselves and forget about progress and
prosperity for our community.”
A Look inside the program
 

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st and 2 nd Post-Open Strength Cycle
 

Where you are right now: 3rd Post-Open Strength Cycle
 

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training
 

Monday
RP Nutrition Template = Light
Partner Up
*For Time*
1200m Run
64 KB Swings
36 Pull-Ups
800m Run
42 KB Swings
24 Pull-Ups
400m Run
21 KB Swings
12 Pull-Ups
 

Tuesday
RP Nutrition Template = Light
Strength
Bench Press
10x3 with :90 rest between sets

Conditioning
800m run
30 / 21 calorie row
25 burpees
20 clean and jerks (115/75)
 

Wednesday
RP Nutrition Template = Light
Strength
Deadlift Accessory Work
Single Leg KB Deadlifts
6 sets of 8 reps per leg (AHAP)

Conditioning
Every 3 minutes for 7 rounds
(Rest 1 minute as a class between rounds)
400 Meter Run
12 Toes to Bar
Max Rep Alternating DB or KB Snatch
*Score is total number of snatches completed
 

Thursday
RP Nutrition Template = Light
Strength, Part 1
Overhead Squat (use the same weight for all 5 sets)
5x3 reps
Strength, Part 2
Split Jerk from Rack (use the same weight as used for OHS)
5x3 reps
Gymnastics Conditioning

10 legless rope climbs (not for time)
 

Friday
Open Gym or Rest Day
 

Saturday
RP Nutrition Template = Light
Conditioning
Partner Up
20 min AMRAP
30 Box Jump Overs (24/20)
20 Shoulder to Overhead (95/65)
30 Pull-ups
*Split work as needed
 

Sunday
RP Nutrition Template = Light
CrossFit Open 13.3
12 minute AMRAP
150 Wall balls
90 Double-unders
30 Muscle-ups

Comment

Comment

8.28 - 9.3

Now that was a challenging week of training, capped off by two awesome partner workouts! Let’s keep
the intensity and focus high this week as we get into another block of training and finish with another
duo of partner WODs.
***
Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at
Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy.
The class is growing by the week!
Quote of the Week: “Change your thoughts and you change the world.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st
and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training
Monday
RP Nutrition Template = Light
Strength
Pause Bench Press
5x5
Conditioning, Part 1
2 sets not for time
12 Dumbbell / KB Box Step-Ups (6 each side)
12 Sumo Deadlift High Pulls
15 GHD Sit-Ups / V-Ups / Tuck Crunches or 25 ABSU
16 1-Arm DB or KB Rows on Bench
Conditioning, Part 2
10 min AMRAP
100m run
10 WBs

Tuesday
RP Nutrition Template = Light
Conditioning
18 minute cap
800m run
21 KB Swings
15 Pullups
9 Burpee Box Jump Overs
600m run
21 KB Swings
15 Pullups
9 Burpee Box Jump Overs
400m run
21 KB Swings
15 Pullups
9 Burpee Box Jump Overs
**BONUS**
If completed in under the 18 min cap complete max burpee box jump overs in remaining time.
Wednesday
RP Nutrition Template = Light
Strength
Deadlift
4 x 1 x 90%
Conditioning
50 Double Unders
50 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
40 Double Unders
40 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
30 Double Unders
30 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
20 Double Unders

20 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
10 Double Unders
10 Abmat Situps
6 Unbroken Clean & Jerks (95/65)
Thursday
RP Nutrition Template = Light
Barbell Conditioning
EMOTM for 8 mins
UNBROKEN: 3 Power Snatches + 2 OHS + 1 Hang Squat Snatch
Strength “Part 2”
Sandbag Over the Bar
Set up a barbell on the rig, tied up with bands. Bar should be at about eye level. Lift the sandbag with
proper form and dump it over the bar. Go to the other side and repeat
5 sets of 8 reps (AHAP)
:60 rest between sets
Gymnastics Conditioning
3 Giant Sets of:
6, 4 or 2 Strict HSPUs
6, 4 or 2 Kipping HSPUs
12, 8 or 6 Shoulder Taps
Rest as needed between sets. The goal is to complete the entire giant-set without coming off the wall
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Teams of 2
400 Meter Run, 60 Wallballs (20/14)
400 Meter Run, 40 Deadlifts (135/95)

400 Meter Run, 20 Box Jumps (30/24)
400 Meter Run, 40 Deadlifts (135/95)
400 Meter Run, 60 Wallballs (20/14)
Runs are together – split other work as needed
Sunday
RP Nutrition Template = Light
Teams of 2
0:00-5:00
Run 400m together
AMRAP
10 Plate to Overhead
10 Burpees to the Plate
5:00-6:00 rest
6:00-11:00
Run 400m together
AMRAP
10 Toes to Rings
10 Ring Dips (get into ring dip via a muscle up)
11:00-12:00 rest
12:00-17:00
Run 400m together
AMRAP
10 Strict Pullups
10 Empty bar thrusters
17:00-18:00 rest
18:00-23:00
Run 400m together
AMRAP
10 Calorie Bike or Row
10 Over the Shoulder Sandbag Tosses
23:00-24:00 rest
24:00-29:00
Run 400m together
AMRAP
10 Wall Tosses to Each Other (2 for 1)
10 Jumping Lunges each (2 for 1)
29:00-30:00 rest
30:00-35:00
Run 400m together
AMRAP

10 Empty Bar OHS
10 Burpees Over the Bar

Comment

Comment

8.21 - 8.27

Nice work working during our latest week of training. We tackled some challenging metcons! We continue with some fire breathing metcons this week and continue our deadlift cycle! In 8 weeks, we will be re-testing a 1RM deadlift.(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!


Quote of the Week:  “Nothing great in the world has ever been accomplished without passion.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle   

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Competition-Style Bench Press

6 x 1

(Use USAPL competition standards. There should be a distinct pause at the bottom of the movement and full lockout at the top. Have your spotter call “lift” at the bottom of the movement.)

Conditioning

3 Rounds for Time

10 Chest to Bar Pull-ups
10 Unbroken Back Squats from the floor (athlete selects weight)
10 Bar Facing Burpees

Tuesday

RP Nutrition Template = Light



Conditioning

20 minute AMRAP

30 Box Jump Overs
20 Shoulder to Overhead (95/65)
30 KB Swings (1.5/1pd)

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

4 x 3 x 85%

Tabata Conditioning*

Sit-ups (4 x :20 seconds of work followed by :10 seconds of rest)
Deadlifts (155/105) (4 x :20 seconds of work followed by :10 seconds of rest)

Rest 2 minutes as a class

T2B (4 x :20 seconds of work followed by :10 seconds of rest)
Hang Cleans (155/105) (4 x :20 seconds of work followed by :10 seconds of rest)

*Work ends up being a total of 2 full rounds of Tabatas

Score is total number of situps, deadlifts and T2B

Thursday

RP Nutrition Template = Light

Barbell Conditioning

EMOTM for 8 mins

UNBROKEN: 3 Power Cleans + 3 Front Squats + 3 Push Jerks (athlete selects weight)

Strength “Part 2”

Sandbag Front Squats

5x8 (AHAP) with :60 rest between sets

Gymnastics Conditioning

3 Giant Sets of:

6, 4 or 2 Strict Pullups
6, 4 or 2 Kipping Pull-ups
6, 4 or 2 Bar Muscle-Ups

Rest as needed between sets. The goal is to complete the entire giant-set without coming off the bar. Pick the 6, 4 or 2 track from the start and stick with it for all sets.

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Teams of 2

1 mile run together
100 air Squats (split)
6 Muscle Ups (split)
800m run together
80 air squats (split)
10 muscle Ups (split)
600m run together (together)
60 air squats (split)
16 muscle Ups (split)
400m run together (together)
40 air squats (split)
20 muscle Ups (split)

Sunday

RP Nutrition Template = Light

Teams of 3

800M Sandbag Run
90 Thrusters (75/55)
600M Sandbag Run
75 Power Snatches (95/65)
400M Sandbag Run
66 Power Clean and Jerks (115/75)
200M Sandbag Run

 

Comment

Comment

8.14 - 8.20

As the weather continues to heat up, so does our training! We are now in week 9 of our 17 week deadlift cycle! (Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.

***
Quote of the Week:  “The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

10 x 3 with :60 rest between sets

Conditioning

3 Rounds for Time

400 Meter Row / Bike / Run
12 Hang Cleans (135/95)
21 Bar Facing Burpees

Tuesday

RP Nutrition Template = Light

Conditioning

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/75) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

*Score is Total Number of Reps Completed*

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

4 x 5@80%

Conditioning

For Time:

15-10-5

Kettlebell Swings (70/53)
Toes to Bar

600 Meter Sandbag Run (AHAP)

5-10-15

Kettlebell Swings (70/53)
Toes to Bar

Thursday

RP Nutrition Template = Light

Strength

5 sets of Max Strict HSPU with 2 minutes rest between sets

Strength “Part 2”

Sandbag Overhead Squat

5x10 (AHAP)

Gymnastics Conditioning

Accumulate 3 minutes in an L sit hold (12 min class cap)

Then

EMOTM for 5 min

4 ring muscle ups

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

1 mile run together
100 Pullups (split)
800 meter run together
200 Pushups (split)
600 meter run together
300 Air squats (split)
400 meter run together

Sunday

RP Nutrition Template = Light

Partner Up

10 Bar Muscle Ups (split)
15 Deadlifts (315/225) (split)
25 Burpee Box Jump Overs (split)
40 Double Unders (each)
100 Wall Balls (split) – anytime the ball touches the ground, run 100 meters
40 Double Unders (each)
25 Burpee Box Jump Overs (split)
15 Deadlift (315/225) (split)
10 Bar Muscle Ups (split)

Comment

Comment

8.7 - 8.13

Nice job during our most recent week of training and congrats to everyone who competed in the
Unbeaten Masters competition. We are now in week 8 of our 17 week deadlift cycle! (Remember, with
our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4
months – follow the rep schemes as prescribed.)
Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at
Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy.
The class is growing by the week!
This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.
***
Quote of the Week: “Even though you're growing up, you should never stop having fun.”
A Look inside the program
What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st
and 2 nd Post-Open Strength Cycle
Where you are right now: 3rd Post-Open Strength Cycle
Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object
movements / gymnastics strength training
Monday
RP Nutrition Template = Light
Strength
Bench Press
5x5
Conditioning
3 Rounds for Time
10 Front Squats (155/105)
20 Chest to Bar Pull-Ups
50 Double Unders
*For Time*
Tuesday
RP Nutrition Template = Light
Conditioning
4 Rounds for Time

500 Meter Row
20 Alternating Jumping Lunges
400 Meter Run
Rest 3 minutes between rounds
Wednesday
RP Nutrition Template = Light
Strength
Single Leg Cross Body Dumbbell RDL
https://www.youtube.com/watch?v=UJLe7BOpEIQ
5x10 (5 each leg per set)
Conditioning
3 Rounds for Time
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)
Thursday
RP Nutrition Template = Light
Strength
Single Arm KB or DB Strict Press
5x16 (8 each arm)
Strength “Part 2”
Sandbag Over the Shoulder Tosses
5x10 (AHAP)
1 minute rest between sets
Gymnastics Conditioning
Complete the complex below Using Either 7, 5 or 3 reps per movement. Goal is to remain unbroken and
stay on the bar. Take :90 rest between sets. Do not crossover into a different rep scheme per
movement. For example, if you select the “5” track, you must complete 5 of each movement. If you fail
to do so, drop down to the 3 track for the next round.

5 Rounds of
7, 5 or 3 T2B
7, 5 or 3 Knees to Elbows
7, 5 or 3 T2B
Friday
Open Gym or Rest Day
Saturday
RP Nutrition Template = Light
Conditioning
Part 1
“Isabel”
30 Snatches (135/95)
*For Time*
Part 2
Partner Up
Teams of 3
10k Row
Athletes change every 250m
Sunday
RP Nutrition Template = Light
Conditioning
Barbell Conditioning
Every 2 mins for 7 rounds
2 Power Snatch + 2 OHS + 2 Squat Snatch
Partner Up
20 min AMRAP
Partner A: 200m Bear Hug Sandbag Carry (AHAP)
Partner B: 15 GHD Situps / V-Ups / Tuck Crunch / Ab Mat Situps

Switch when Partner A returns from the sandbag carry

Comment

Comment

7.31 - 8.6

Welcome to August, where NFL training camps are back in full swing and we continue our push toward getting stronger, faster and tougher!

Nice job kicking butt during our awesome training week. It’s great to see the progress you are making during our latest training cycle, especially in the deadlift. Keep it up! We are now in week 7 of our 17 week deadlift cycle! (Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy. The class is growing by the week!

This Friday is the Masters 40+ competition at Unbeaten. If you are 40+, sign up and compete. If not, come on down and cheer on our athletes! Great prizes are available via our sponsors!

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go. Get. It.

***
Quote of the Week:  “Which do you prefer? The pain of discipline or the pain of regret.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle   

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Close Grip Bench Press

3x8

Conditioning

Ascending Ladder for 10 minutes:

Min 1: 1 Power Clean (135/95) - 20 DU

Min 2: 2 Power Cleans (135/95) - 20 DU

Min 3: 3 Power Cleans (135/195) - 20 DU

 

Add 1 Power Clean per round – Keep 20 DU or SU per round

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

3 Rounds Bergeron Beep Test
35/20 Cal Row
3 Rounds Bergeron Beep Test
35/20 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test =  7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 1 @ 85%

Conditioning

4 Rounds for Time

400m Run
15 Power Snatches (75/55)

Thursday

RP Nutrition Template = Light

Strength

Seated Z-Press

5x5

Strength “Part 2”

“Tall to Half Kneeling Get Ups w/ a Sandbag in a Bear Hug”

8 x 4 AHAP (Rest :60 between sets)

https://www.youtube.com/watch?v=oPuszZUlCBM

Gymnastics Conditioning

Complete the complex below Using Either 5, 3 or 1 reps per movement. Goal is to remain unbroken and stay on the bar. Take :90 rest between sets. Do not crossover into a different rep scheme per movement. For example, if you select the “5” track, you must complete 5 of each movement. If you fail to do so, drop down to the 3 track for the next round.

5 Rounds of

5, 3 or 1 Strict C2B

5, 3 or 1 Kipping C2B

5, 3 or 1 Bar Muscle Up

Friday

Open Gym or Rest Day

**Masters Competition at Unbeaten**

Saturday

RP Nutrition Template = Light

Barbell Conditioning

Every 2 mins for 7 rounds

3 Power Cleans + 3 Front Squats + 3 Push Jerks (athlete selects weight)

Conditioning

Partner Up

12 min AMRAP

21-15-9

Deadlifts (155/105)
Handstand Push-ups

Athlete 1 completes 21 deadlifts, then athlete 2 complete 21 deadlifts. Then athlete 1 completes 21 HSPUs, then athlete 2, etc. Continue following the rep scheme until the 12 mins are complete.

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

Teams of 2

30 minute AMRAP

Partner 1

8 Thrusters (115/75)
2 legless rope climbs or 4 rope climbs (both are Rx)
10 Box Jump Overs (24/20)

Partner 2

200 meter run carrying a sandbag or med ball (AHAP)

Partner 1 begins the AMRAP while partner 2 runs with the sandbag.

When partner 2 returns from the run, switch. Partner 2 picks up right where partner 1 left off in the AMRAP

Score is total reps completed as a team in the AMRAP


 

Comment

Comment

7.24 - 7.30

Congratulations on getting through another challenging week of programming including brutal, back-to-back partner WODs during the weekend. We are now getting into the dog days of summer. Make sure to stay hydrated and manage your recovery before, during, and after training.

Ladies, if you (or a friend) are looking for a fun challenge during the week, check out the RISE class at Unbeaten every Monday, Wednesday and Friday and 6pm ET, coaching by Coach Alex and Coach Missy.

This week we continue our deadlift strength cycle and tackle some challenging metcons! Go get it!

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “If you want to make some big changes, you’ve got to make some big changes.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Pause Bench Press

5x3

Make sure to focus on the setup as you get onto the bench. At the bottom of each rep, pause for 2 full seconds before pressing up to full lockout.

Conditioning

9 min AMRAP

6 Strict Pull-Ups
6 Unbroken Back Squats from the rack (athlete selects the weight with a coach)

Tuesday

RP Nutrition Template = Light

Conditioning

5 minute AMRAP

7 Rounds of “The Chief” (95/65)
Max Calorie Assault Bike / Row in Time Remaining

Rest 5 mins

5 minute AMRAP

6 Rounds of “The Chief” (115/75)
Max Calorie Assault Bike / Row in Time Remaining

Rest 5 mins

5 minute AMRAP

5 Rounds of “The Chief” (135/95)
Max Calorie Assault Bike / Row in Time Remaining

“The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

Score = total calories accumulated on bike / row

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 @ 80%

Conditioning

21-15-9

DB / KB Snatches
Calorie Row

Directly into

21-15-9

Box Jump Over (24/20)
Burpees

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5x5

Strength “Part 2”

“Tall to Half Kneeling Get Ups w/ a Sandbag in a Bear Hug”

5 x 5 AHAP

https://www.youtube.com/watch?v=oPuszZUlCBM

Gymnastics Conditioning

15 Minutes

EMOTM

1 Ring or Bar Muscle Up (select your strongest movement)

*Start with strict. When you fail on a minute, continue with kipping. If you fail on a kipping rep, rest for a full minute and then pick up again.

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Barbell Conditioning

Every 2 mins for 7 Rounds

3 Power Cleans + 3 Front Squats + 3 Push Jerks

Conditioning

Partner Up

10-9-8-7-6-5-4-3-2-1

Squat Clean (135/95)

100m Run

*Partner 1 completes 10 reps and 100m run, then partner 2

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

20 min AMRAP

50 Wall Balls (20/14)
50 Double Unders
40 Box Jump Overs (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

*Split work as desired

Comment

Comment

7.17 - 7.23

Nice work during our latest week of training with our deadlift accessory work (anyone with sore glutes?!), HSPUs, and some more rope climbs. This week, we continue to tackle the deadlift as part of our strength program and get after some kick-ass metcons.

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “Continuous effort - not strength or intelligence - is the key to unlocking our potential.”


A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

8x1 – add 10-15 pounds to last week if possible

*Use USAPL standards with a distinct pause at the bottom of the rep and full lock out at the top. We are less interested in seeing you PR your bench during this session than we are seeing you complete the movement each set with perfect form. Review the bench press in earnest with the coach to ensure you are properly bracing, bridging and engaging the lats on the bench.

Conditioning

*For Time*

2k Row
150 Double Unders
75 Wall Balls

Tuesday

RP Nutrition Template = Light

Conditioning

*For Time*

600m Run

2 Rounds of "DT" (155/105)

600m Run

2 Rounds of "DT" (155/105)

600m Run

2 Rounds of "DT" (155/105)

600m Run

DT = 12 deadlifts / 9 hang cleans / 6 push jerk

 

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 5 @ 75%

Conditioning

AMRAP Ascending Ladder for 8 mins

3 Thrusters (you select weight – should be able to go unbroken for 12-15 reps minimum)
3 Toes to Bar
6 Thrusters
6 Toes to Bar
9 Thrusters
9 Toes to Bar

Thursday

RP Nutrition Template = Light

Strength

Strict Press

8x1 add 5-10 pounds to last week if possible

Strength “Part 2”

“Tall to Half Kneeling Get Ups w/ a Sandbag in a Bear Hug”

5 x 10 AHAP

https://www.youtube.com/watch?v=oPuszZUlCBM

Gymnastics Conditioning

15 Strict HSPU
Rest 1 min
12 Strict HSPU
Rest :45
9 Strict HSPU
Rest :30
6 Strict HSPU
Rest :15  
3 Strict HSPU
*doesn't have to be unbroken

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

For Time:

28-22-16-8

Calorie Row
Alt Dumbbell / KB Snatch (you select weight)
Overhead Squats (75/55)

(Split work evenly during each set)

Rest 5 min

5 min AMRAP

600m Buy In Run Together

Then (alternate movements)

12 Hang Power Snatches (75/55)
12 Bar Facing Burpees
12 Box Jump Overs

Rest 5 minutes

5 min AMRAP

600m Buy In Run Together

Then (alternate movements)

9 Hang Cleans (95/65)
9 Bar Facing Burpees
9 Front Squats (95/65)

Rest 5 minutes

5 min AMRAP

600m Buy In Run Together

Then (alternate movements)

6 S2O (115/75)
6 Bar Facing Burpees
6 Bar Muscle Ups / Jumping Bar Muscle Ups

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

"Ева"

Five rounds for time of:

Run 800 meters together

Then split work as needed for

30 Russian Kettlebell swings (2pd/1.5pd)
30 Pullups

Comment

Comment

7.10 - 7.16

That was an awesome partner week! We had a lot of fun watching all of the teamwork and it was great to see how you each pushed each other during the workouts.

This week, we continue to tackle the deadlift as part of our strength program and continue our fire-breathing metcons.

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “Strength and growth come only through continuous effort and struggle.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

5x3 – add 10 pounds to last week if possible

Conditioning

8 Rounds for Time

5 Squat Cleans (135/95)
10 Calorie Row or Bike
15 Double Unders

Tuesday

RP Nutrition Template = Light

Conditioning

3 Rounds for Time

40 Calorie Row or Bike
20 TTB
10 Hang Power Snatches (95/65)

Wednesday

RP Nutrition Template = Light

Strength

Deadlift Accessory Work

2 KB Single Leg DL

4x10

Superset with

Single leg glute bridges – 10 reps each leg with a 3 second hold at the top of each rep. One leg at a time. Switch after 10 reps.

No rest between movements in the super sets. 60-90 seconds rest between sets.

Conditioning

15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHDSU / VUP / Tuck Crunch or AbMSU

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5x3 add 5-10 pounds to last week if possible

Conditioning

18 HSPU

Rest :60

15 HSPU

Rest :45

12 HSPU

Rest :30

9 HSPU

Rest :15  

6 Strict HSPU

*Sets do not need to be unbroken

Rest for 5 mins

Then

*Run 1 mile for Time*

Score is total time in the workout. For scaling HSPUs, no more than 2 abmats may be used

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

4 Rounds for Time

42 Wallballs (20/14)
36 Calorie Row or Bike
30 Box Jump Overs (24/20")|
24 Ring Dips

*Split work as needed

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

50 Cal Bike or Row
24 Power Clean (115/75)
6 Rope Climbs OR 30 Strict Chest To Bar Pull-Ups
50 Cal Bike or Row
24 Clean and Jerks (115/75)
6 Rope Climbs OR 30 Strict Chest To Bar Pull-Ups

*Split work as needed

Comment

Comment

7.3 - 7.9

Happy 4th of July week, everyone! Go America! Go CrossFit!

This week, we continue to tackle the deadlift as part of our strength program and again put your squat strength into action with a kick-ass partner week!

We’ll call this week: “Run together, split work as needed”

(Remember, with our strength work this cycle, we are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***
Quote of the Week:  “It is during our darkest moments that we must focus to see the light.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1st and 2nd Post-Open Strength Cycle

Where you are right now: 3rd Post-Open Strength Cycle  

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

5x5 – add 5 pounds to last week if possible

Conditioning

Partner Up

800m run
80 strict dips (athlete’s choice – ring, box or bar)
600m run
60 HRPU
400m run
40 HSPU
200m run
20 shoulder taps (each) or 30 foot HS Walk each (both = Rx)
100m run
10 muscle ups (bar or ring = Rx)

Run together, split work as needed

Tuesday

Happy 4th of July!

RP Nutrition Template = Light

Conditioning

Partner Up

3RFT

30 Squat Cleans (95/65)
30 Strict Pullups
800m run

**4th of July Bonus Round**

(Add a fourth round if first three rounds are completed in less than 28 mins)

Run together, split work as needed

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 1 x 80% of 1RM

Conditioning

Partner Up

3 Rounds for Time

100 DU
30 Alternating Pistols (1 for 1)
30 Calorie Row / Bike

400m run following each round

Run together, split work as needed

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5x6 at same weight as last week

Conditioning

Partner Up

5 min AMRAP

400m run
12 Burpee Box Jump Overs (24/20)
Max Power Snatches  (75/55)

Rest 5 mins

4 min AMRAP

400m run
8 Burpee Box Jump Overs (24/20)
Max Power Snatches (95/65)

Rest 4 mins

3 min AMRAP

400m run
6 Burpee Box Jump Overs (24/20)
Max Power Snatches (115/75)

Run together, split work as needed

Score is total snatches completed as a team

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

Partner Up

50 GHDSU / VUP / Tuck Crunch or AbMSU
400m Run
22 Thrusters (75/55)
800m Run
22 Thrusters (75/55)
400m Run
50 GHDSU / VUP / Tuck Crunch or AbMSU

Run together, split work as needed

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

30 Clean-and-Jerk (135/95)
1 Mile Run
10 Rope Climbs (or 40 strict C2B pullups for Rx)
1 Mile Run
100 Burpees

*Run together, split work as desired
**Strict 35 min cap

Comment

Comment

6.26. - 7.2

Congratulations on getting through an awesome 12-week squat cycle (with deload). Now we continue to tackle the deadlift and put your newfound squat strength into functional action! (We are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

***

Quote of the Week: “Grit is that 'extra something' that separates the most successful people from the rest. It's the passion, perseverance, and stamina that we must channel in order to stick with our dreams until they become a reality.”

Read more at: https://www.brainyquote.com/quotes/keywords/grit.html

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week; 1 st

Post-Open Strength Cycle

Where you are right now: 2 nd Post-Open Strength Cycle

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object

movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Bench Press

5-5-5-5-5

Conditioning

10 min AMRAP

10 Strict Ring Dips

10 Bent Over Barbell Rows (AHAP with perfect form)

200m run

Tuesday

RP Nutrition Template = Light

Conditioning

"Jackie"

1,000m Row

50 Thrusters (45#)

30 Pull-ups

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 3 x 75% of 1RM

Conditioning

For Time

15-9- 6

Snatches (75/55)

Rx = GHDSU

Scale = VUP/ Tuck Crunch/ AbMSU

Directly into:

15-9- 6

Clean & Jerks (95/65)

Rx Bar Muscle-ups

Scale = Jumping Bar Muscle Ups

Directly into:

15-9- 6

Bar Facing Burpees

Rx = Triple Unders

(Scale = Double Unders / 2 for 1 single unders)

Thursday

RP Nutrition Template = Light

Strength

Strict Press

5-5- 5-5- 5

Conditioning

Partner Up

AMRAP 18

Alternate Movements

18/12 Calorie Row

15 Box Jump Overs (24/20)

9 Double-DB Front Squats (50/35)

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

3RFT

800m Run

21 Hang Squat Cleans in sets of 7 (you choose weight – if you fail to go unbroken, lower the weight by

10#)

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up – Split Work as Desired

AMRAP 4

30 Hang Power Cleans (115/75)

30 Wallballs (20/14)

30 Calorie Bike / Row

Rest 4:00

AMRAP 4

20 Hang Power Cleans (135/95)

30 Wallballs (20/14)

30 Calorie Bike / Row

Rest 4:00

AMRAP 4

10 Hang Power Cleans (155/105)

30 Wallballs

30 Calorie Bike

Score is total rounds + reps completed as a team

Comment

Comment

6.19 - 6.25

Congratulations on all the PRs this week and an AWESOME peak week for our squat cycle. Let’s see how we can put our upcoming deadlift cycle into action! (We are aiming to add 10-30 pounds on your deadlift over the next 4 months – follow the rep schemes as prescribed.)

Also, this is the final week of your 12-week hatch squat cycle – an amazing test of mental toughness and strength. Way to go!

***
Quote of the Week:  “Focus on the journey, not the destination. Joy is found not in finishing an activity but in doing it.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (FINAL WEEK); Opening week of 4-month deadlift cycle

Where you are going: Continue 4-month Deadlift Cycle / continued strength work / odd object movements / gymnastics strength training

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @60%
1x5 @70%
1x5 @75%
1x5 @75%

Front Squat

1x5 @60%
1x5 @70%
1x5 @75%
1x5 @75%

Conditioning

10 min AMRAP

10 Strict Pullups
10 HRPU
200m run

 

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

30 Cal Row
30  Box Jump Overs (24/20")
30  Power Snatch (75/55)
30  TTB
30  Power Snatch (75/55)
30  Box Jumps (24/20")
30  Cal Row

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

5 x 5 x 70% of 1RM

Conditioning

21-15-9

Hang Squat Cleans (95/65)
HSPU
600m Run after each round

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
1x5 @ 80%

Front Squat

1x5 @60%
1x5 @70%
1x5 @75%

Conditioning

Partner Up

18 min AMRAP

200m medball or sandbag run (AHAP)

Partner A: Runs
Partner B: Rests

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

AMRAP 4:00

400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4:00

400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)

Rest 4:00

AMRAP 4:00

400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

Score is total power cleans completed

Sunday

RP Nutrition Template = Light

Conditioning

AMRAP 25

Teams of 3

10 sandbag Zercher Reverse Lunges (5 per side)
10 Alternating Over the Shoulder Sandbags
20 Lateral 2-foot Bag Hops (each jump = 1 rep)
200m Run

*Relay style, Athlete 2 can start once Athlete 1 leaves for the run, etc.

Comment

Comment

6.12 - 6.18

Peak week for the squat cycle and a deadlift testing week! Enough said! Go. Get. It.

***

Quote of the Week: “Satisfaction lies in the effort, not in the attainment, full effort is full victory.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1 st Post-Open Strength Cycle (Week 11 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @60%

1x3 @70%

1x2 @80%

1x2 @90%

1x1 @95%

1x1 @103%

Front Squat

1x5 @60%

1x5 @70%

1x5 @75%

1x5 @75%

Conditioning

10 min AMRAP

200m run

10 Supine Ring Rows

10 Ring Dips

Tuesday

RP Nutrition Template = Light

Conditioning

For Time

30 Sandbag Clean & Presses

After every 10th rep, run 600m

Wednesday

RP Nutrition Template = Light

Strength

Deadlift

Find a heavy single for the day

Conditioning

“Diane”

21-15- 9

Deadlifts (225/155)

HSPU

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%

1x5 @ 65%

1x5 @ 70%

1x5 @ 70%

Front Squat

1x5 @60%

1x5 @70%

1x5 @75%

1x5 @ 80%

Sprint Conditioning

4 x 400m run

(3:1 rest interval)

Score is your slowest 400m run time

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

For Time

10 Bar Muscle Ups

20 Power Snatch (95/65)

30 Pull Ups

40 KB Swings (1.5/1pd)

50 Burpees

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

(Alternate Rounds)

30 rounds for time of:

5 Wall Balls (20/14)

3 HSPU

1 Power Clean (225/155)

Comment

Comment

6.5 - 6.11

Great job managing our strength training with Murph, team. We are so proud to be a part of this extraordinary community and are humbled everyday by your effort. Thank you!

***
Quote of the Week:  “Put your heart, mind, and soul into even your smallest acts. This is the secret of success.”

A Look inside the program

What you’ve completed so far this year: Open Prep; 2017 CrossFit Open; Strength Diagnostic Week

Where you are right now: 1st Post-Open Strength Cycle (Week 10 of 12)

Where you are going: Continued strength work / odd object movements

Monday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Front Squat

1x5  @ 60%
1x5  @ 65%
1x5  @ 70%
1x5  @ 70%

Conditioning

10 min AMRAP

200m Run
10 KB Swings (1.5/1pd)
5 Strict Pullups

Tuesday

RP Nutrition Template = Light

Conditioning

20 min AMRAP

10 Burpees
20 Wall Balls
400m Run

Wednesday

RP Nutrition Template = Light

Strength

Double KB Deadlifts

10-10-10-10-10

Conditioning

4 Rounds for Time

10 Thrusters (95/65)
10 T2B
50 Double Unders

Thursday

RP Nutrition Template = Light

Strength

Back Squat

1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%

Front Squat

1x5 @ 60%
1x 5 @ 65%
1x5 @ 70%
1x5 @ 70%

Sprint Conditioning

3 Rounds for Time

10 Deadlifts (185/125)
10 Burpees Over the Bar

Friday

Open Gym or Rest Day

Saturday

RP Nutrition Template = Light

Conditioning

“DT”

12 Deadlifts (155/105)
9 Hang Cleans
6 Jerks

Sunday

RP Nutrition Template = Light

Conditioning

Partner Up

12 Rounds for Time (alternate full rounds)

1 Bar Muscle Up
3 HSPU
12 Pull Ups
24 Double Unders

Run 400m after both partners complete a round

Comment